Gain Muscles – How Much Protein?
by Craig on Saturday, February 5th, 2011 | 20 Comments
skinnygainmuscle.com Just how much protein do you need to gain muscles? Find out in this video. And to learn even more, go here: skinnygainmuscle.com
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thanks.
thanks
yeahhhhhhhhh
helooo I use the whey proten can u tell me how many time take it in the day
thnx
@MsSam1111 you should always drink one
eight oz cup before a work out and with in 30 mins after a work out so only two.
and that is only to bulk up ,
Hi @MsSam1111 – I pretty much agree with @yanal1234567890 here about taking a ‘Pre’ and ‘Post’ workout shake (IF you choose to take protein shakes at all). Portion size will depend on the specific whey you’re using, your own body weight, your daily calorie needs, AND the other calories you consume throughout the day. Ultimately, try to make sure at least half your daily meals come from whole food meals. (Finally, some like to include 3 shakes per day, depending on calories needs/lifestyle etc..)
I want to ask you something that i red newly that since your body needs muscle to maintain itself THE REAL protein intake you should have is
IN ADDITION to the maintainance
so what would that look like?
if 2 * 84 is my maintanance pr day isnt it true i must have more protein to grow more muscle in addition?
You say also that only 1 2 can be metabolised pr day to build muslce
but is that figure equal for those who train very hard?
Hi @ TheRogueMonk – Great question. These figures of 1-2 grams protein per kg bodyweight are overall daily measurements for those training hard. (And this translates to about 1g per LB bodyweight). Now, I have heard of some bodybuilders on strict diets getting 1.9 grams per LB bodyweight, but that’s pretty extreme i.e. after eliminating carbs completely from their diet). So take the 1-2 grams per kg as a decent starting point and rule-of-thumb for now. thanks
My thing is that i have red Mike mentzers book heavy duty nutrition.
He basically mentions that the nessesary amount of protein being 1g kg you have to add to that to be able to gain muscle
and i want toknow how do you know the difference between his idea and the one you use.. how can you know well 1g kg is enough and you dont need much more……
despite that he says bodybuilders eat too much it seems he also says that RDA or the standards need to be exceeded even if its slightly to gain muslce.. but normally everyone has some fixed idea.
Btw ialso liked ot know if 1 g protein pr kg is enough for someone working out 4 days a week 2 hours and wants to have great muscle gains?
how would i kknow? it makes a food budget difference.
Hi @TheRogueMonk — I base a lot of my nutrition guidelines for protein from guys like Patrick McGuire over at Empowered Nutrition who are world-class experts on tailoring precise nutrition plans for all kinds of goals (including gaining muscle). As a starting point, I’d veer more towards 2g protein per kg, and adjust from there over time . And please, please, please don’t work out for 2 hours at a time – try and keep each workout under an hour to keep ‘cortisol levels’ from rising too high.
ok so if i dont want to gain more muscle mass how muchas protein should i take my body weight is 95kg
Thumbs up if you think this guy has mayor gayface.
Good video… However, I don’t agree with the grams per body weight thing. What people don’t realize about the body is, like you said, that it will either store protein as fat or discard it. But the body, more specifically the liver with take what ever it has and make whatever it needs. i.e. liver will turn carbs to protein if needed. your body can only absorb so much protein a day, and not all that is absorbed gets used for muscle. Good review tho.
Portein into fat? LOL. I don’t think its possible.
@TheRogueMonk The American College of Sports Medicine says that the (RDA) recomended daily allowance for protein is .8g/kg of body weight. The RDA for endurance endurance athletes is 1.2/1.4 g/kg body weight. RDA for strength trained athletes is 1.6/1.7 g/kg body weight. By the way proteins do not build muscles. It’s a misconception. The only reason you need to take extra protein is for recovery loss. Gym rats say you need protein to build muscle not educated exercise physiologists.
@uvu157 what do you mean recovery loss? also what does build muscles then?
i know protein does not build muscles just cause its a food factor its not going to change your body by itself cause its just protein but what do you exactly mean?
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so if i weigh like 120-130 pounds i need 120-130 grams of protein each day?